Elite Vitamin and Efficiency Find out how to Enhance Intestine Well being for Chilly and Flu Season

Tip: 70% of your immune system is in your intestine!

The sensible saying “you’re what you eat” is testimony to the significance of our digestive tract, and there may be loads of data accessible to study in regards to the superb function our guts play in our well being, and immunity.

The best option to instantly enhance your digestive tract is with probiotics, and by getting good micro organism from fermented meals. Fortunately, there may be a cheap option to create probiotic-packed fermented meals at residence!

I like do-it-yourself recipes which can be low-cost and straightforward, resembling Find out how to Make Your Personal Sports activities Drink and Find out how to Make Your Personal Collagen-filled Bone Broth.

So, listed below are 3 simple recipes to make fermented meals at residence and construct up your intestine well being with components you in all probability have already got!

Watch the video for my ideas, and see the recipes beneath. 👇

Fermented Garlic Honey


  • Fill a glass jar half to three/4 stuffed with peeled natural garlic (watch the video for my ideas!)
  • Pour uncooked honey over the garlic, leaving not less than 1 or 2 inches on the high of jar.
  • Loosely cowl the jar with a lid in order that fuel can escape.
  • Put jar in a darkish place to permit the fermentation course of to begin, and place in a container to catch any honey that leaks out.
  • Throughout the subsequent 2 weeks, open the lid to permit the fuel to flee a few times a day (set a reminder for your self).
  • For the primary a number of days, rotate the jar to flip to the other way up in the future (safe the lid first!), after which proper facet up the following day.
  • Permit a few month for fermentation, and the extra time it sits – the higher.


Bubbles might seem and that exhibits you that it’s fermenting.  After a number of days the honey will liquefy the garlic will soften. Retailer your fermented honey garlic in a darkish cool house.

Makes use of:

You possibly can eat the cloves, use the honey as a cough syrup, or use it as a scrumptious and wholesome marinate for meals like salmon, and Asian dishes.

How to Improve Gut Health for Cold and Flu Season_Fermented Foods

Apple Cider Vinegar


  • Fill the glass jar 3/4 full with apple peels and cores, and even slices.
  • Make a mix of sugar-water that can be sufficient to match the scale of your glass jar. The ratio is 1 tablespoon of sugar per 1 cup of water.
  • Stir the sugar into the water till it’s largely dissolved, and pour over the apple scraps till they’re fully coated. (Essential – 2 inches of room on the high of the jar).
  • Loosely cowl the jar with both a espresso filter, or material with an elastic band.
  • Place the jar in a darkish and heat spot for two weeks.
  • Stir it round each couple of days and skim off any scum that develops on the floor.
  • After 2 weeks, pressure the contents so the liquid is captured and the scraps will be discarded (or feed them to your chickens!).
  • Set the strained liquid apart for one more 2 to 4 weeks in a darkish and heat spot.


By now, the vinegar could have a candy apple cider odor, but when it’s lacking that sharp tang or vinegary odor and style, you then’ll realize it wants to take a seat for a bit longer. Whenever you’re glad with the style of your vinegar, you possibly can cap it with a lid and retailer it so long as you want. It received’t go unhealthy!

Don’t fear when you see a gelatinous blob in your vinegar resolution – that’s an excellent factor! That is the notorious vinegar “mom”, which might truly be used to jump-start future vinegar batches. Both take away it and retailer it within the fridge, or depart it to drift within the vinegar.

Makes use of:

Your selfmade apple cider vinegar is ideal for including to your ingesting water, taking a spoonful to assist settle an upset abdomen, for cooking, cleansing and the whole lot else you discover when you analysis its many makes use of!

Fermented Pink Cabbage (Sauerkraut)


  • 3 cups shredded pink cabbage
  • 3 cups water (ideally filtered)
  • 1 1/2 tablespoons sea salt
  • Peppercorns (non-obligatory)


  • Sterilize a 32 ounce wide-mouth glass mason jar.
  • Stir the salt and water collectively in a measuring cup till salt is totally dissolved.
  • Add the peppercorns (non-obligatory) on the backside of the sterilized jar
  • Add the shredded pink cabbage to the jar (vital – depart 1 inch of house on the high of the jar).
  • Pour the brine resolution into the jar in order that it covers all of the cabbage.
  • High with both a fermentation weight or a small dish to verify the cabbage stays fully submerged within the brine (watch video to study extra).
  • Screw on both an everyday lid or a ‘burp’ lid and retailer someplace out of direct daylight.
  • In case you used an everyday metallic screw on lid, you’ll want to launch the build-up of gasses a few times per day.


Seeing bubbles within the jar is an indication of profitable fermentation. Permit 1 to 2 weeks to ferment, however begin tasting after 1 week to check when it’s to your liking. Then put within the fridge and luxuriate in! Devour inside 1 month.

I’d love to listen to from you when you strive both of those recipes! So depart your feedback beneath!


Want help to get more healthy, leaner, and stronger? Contact me any time to schedule a free 15-minute session, so we are able to talk about your explicit scenario and objectives.

What’s the quickest option to increase your efficiency with out dietary supplements? Obtain this free report:

Gasoline Your Exercise Cheatbook.

Wish to get stronger, sooner and more healthy so you possibly can PR your subsequent race/competitors, enhance your relationship with meals and really feel assured in your physique? Be part of the Sustainable Sports activities Vitamin Academy! This 100% on-line, self-study program compiles the whole lot I’ve discovered as a Sports activities Dietitian for over 10 years. Take a look at the whole lot that’s included –